1 serving (85 grams) contains 213 calories, 22.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
591.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 13.9 g | 69% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 180.6 mg | 60% | |
| Sodium | 152.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.1 g | 122% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 30.6 mg | 2% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 750.0 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Steak pieces
Steak pieces, typically cut from beef, are a versatile and widely consumed protein source in cuisines across the globe. Originating as part of traditional Western fare, they are now integral in dishes from stir-fries to stews in various cultures. Steak is rich in protein, essential vitamins, and minerals like iron and zinc. A 100-gram serving of cooked steak (unseasoned) generally contains about 27 grams of protein, 3 mg of iron (17% of the Daily Value), and 5 mg of zinc (45% of the Daily Value), making it a nutrient-dense choice. While it also contains a moderate amount of fat, including saturated fat, lean cuts provide an option for health-conscious individuals without compromising on essential nutrition.
Health Benefits
- Rich in high-quality protein, supporting muscle repair and overall cellular function.
- Excellent source of iron, which helps prevent iron-deficiency anemia and supports oxygen transport within the body.
- High in zinc, a mineral essential for immune function, wound healing, and enzymatic reactions.
Dietary Considerations
Selection and Storage
Store raw steak pieces in the refrigerator at 1-3°C and consume within 3-5 days, or freeze at -18°C for up to 6 months. Thaw in the refrigerator and avoid refreezing after thawing for best quality and safety.
Common Questions About Steak pieces Nutrition
Is steak high in protein?
Yes, steak is an excellent source of protein. A typical 3-ounce serving of cooked steak contains around 22-26 grams of protein, making it highly beneficial for muscle repair and growth. It's also a complete protein, meaning it provides all essential amino acids.
Can I eat steak on a keto diet?
Yes, steak is suitable for a keto diet because it is naturally low in carbohydrates and high in fat and protein. For instance, a 3-ounce serving of cooked steak typically has 0 grams of carbs, making it an ideal choice for keto meal planning.
What are the health benefits and concerns of eating steak?
Steak is rich in iron, zinc, and B vitamins (especially B12), which support energy production and immune function. However, excessive consumption of red meat, especially processed or high-fat cuts, has been linked to potential health risks such as heart disease when consumed in large quantities over time. Choosing lean cuts and moderating intake is recommended.
What is a recommended portion size for steak?
A recommended serving size of steak is about 3-4 ounces of cooked meat, roughly the size of a deck of cards. This portion provides adequate protein without exceeding dietary recommendations for saturated fat and calories, especially if consuming steak regularly.
How does steak compare to chicken breast for nutrition?
Steak is higher in fat and calories compared to chicken breast but also richer in iron and zinc. For example, a 3-ounce cooked steak has around 22 grams of protein and 200 calories, while a 3-ounce cooked chicken breast contains 26 grams of protein and about 140 calories, making chicken breast a leaner option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
